Friday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets

20 Jumping Jacks

10 PVC Pass Throughs

10 PVC Good Mornings

10 PVC Overhead Squats

10 Push Ups

~~into~~

2 Sets w/empty bar

8 Good Mornings

8 Snatch Grip High Pulls

8 Snatch Grip Strict Press

8 Snatch Drops

Workout

Metcon (Time)

3 Rounds For Time

10 Hang Snatch 95,65(125,80)

10 Handstand Push Ups

75m OHW w/2 DBs 45,35 (10’HSW)

(Score is Time)

OHW = Overhead Walk

Performed with two Dumbbells locked out overhead.

HSW = Handstand Walk